Ring Dip
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 80%
TricepsPrimary · 80%
ShouldersSecondary · 40%
Equipment
Gymnastic Rings
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Chest~72h
Triceps~54h
Shoulders~54h
Programming notes
Ring Dip is driven by the chest and triceps, with shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.